Low back pain: What can it be? Learn how to relieve symptoms!
Low back pain, low back pain, back pain or simply back pain: there are different ways to translate that discomfort that takes our peace! Pain in this region usually appears after a busy weekend or a tiring work week.
This is a relatively common problem, the World Health Organization (WHO) estimates that 7 out of 10 people will experience some form of back pain in their lifetime. Without proper treatment and prevention, low back pain can become persistent and even disabling.
In this article, we'll discover the most common causes of low back pain and share with you some options for alleviating the symptoms. Check out:
What are the main causes of low back pain?
Knowing the cause of the discomfort is the best way to find the ideal solution for low back pain. From there, it will be easier to avoid the triggers that make the pain appear and also choose treatment options that can help alleviate the symptoms. Learn about the main causes of back pain below:
Excessive physical exercise
One of the most common causes of back pain: overdoing it when playing sports or more intense physical activities . This attitude can generate anything from mild muscle pain, even a contracture or stress fracture.
A simple muscle pain is usually localized and usually spent alone after a few days. On the other hand, pain caused by a bone fracture can be persistent and require longer treatment, with physical therapy and medication. ¹
Already contractures occur when a muscle contracts incorrectly and not back way to its normal state of relaxation. Muscle contractures usually happen because of an overload of continued exertion. The treatment is also usually a little longer. ¹
If you experience low back pain frequently, it is important that a doctor evaluates which exercise is most suitable for you, as even those who are used to training , but perform many repetitions of movements that involve the back, such as abdominals, for example, may experience pain. ²
The risk tends to be even greater for “weekend athletes” whose body is not used to physical exertion. The fault is usually the lack of stretching and strengthening of the muscles, as they are not prepared to support the imposed load. ²
However, we must remember that exercise is also very important for our health. It is even one of the main complementary treatments for various diseases. We must not stop doing exercises to avoid pain, on the contrary, we need to do them correctly , in frequency and intensity. That is, without exaggeration and with professional supervision.
Taking advantage of the subject, it is noteworthy that sedentary lifestyle is also one of the causes of low back pain, see:
- Sedentary lifestyle and overweight
- Sedentary lifestyle and obesity are the main reasons for low back pain in young people. And, as we already know, the lack of regular physical activity also plays a leading role in the risk factors for more serious diseases. The rush of everyday life, lack of time for leisure, technological developments and the option, increasingly frequent, the replacement of physical activities for automated facilities, contribute to the development of a population increasingly sedentary and that ends up developing pain conditions earlier and earlier.
In the case of low back pain, sedentary lifestyle contributes to increased muscle pain, in addition to harming joints that can atrophy due to lack of use, causing discomfort. ³
Try to do physical activity regularly and always within your body limits, another important tip is to stretch before and after practicing any type of exercise.
Bad posture
Sleeping without proper back support, working long hours in a sitting position, and leaning forward at the computer are just a few examples of how wrong body posture can cause back pain.
By adopting the correct body posture in day-to-day activities, you will uniformly distribute pressure on the paravertebral musculature (muscles close to a vertebra or the spine), intervertebral discs and ligaments, which prevents overloading the spine , and consequently episodes of back pain. 4
We recently published a very complete article on this topic, where you can see tips for sleeping positions, working, and even using your cell phone. You can access the article by clicking here .
Urinary Infection and Kidney Stone
Even though it is quite common to use the terms low back pain and back pain as if they were the same thing, pain in the lower back is not always related to the spine or vertebrae. Some illnesses and infections can radiate pain to this region. The most common include: urinary tract infection and kidney colic, for example.
Kidney colic starts in the lower back and spreads to the bottom, whereas a urinary tract infection causes back pain, more desire to go to the bathroom and burning when it's time to pee. 5
Pay attention if, along with low back pain, you notice symptoms when going to the bathroom or in other areas of the body, as back pain is not always related to the spine.
Low back pain in pregnancy
From the sixth month of pregnancy onwards, the abdominal volume increases significantly . This changes the axis of the spine and the balance of the pregnant woman, the problem is that this discomfort can also generate other behaviors that worsen the condition , as it is common for women to change their way of walking and practice inappropriate postures in an attempt to support the extra weight . All of this can contribute to the onset of low back pain during this period.
The pain tends to go away with the baby's birth, but there are some strategies that help relieve the symptoms: warm compresses and exercise during pregnancy usually help. If a woman exercises before pregnancy, it is possible to prevent lower back pain by strengthening the muscles in this region.
Sciatica, herniated disc and low back pain ²
Sciatica pain attacks the largest nerve in the human body. It joins a series of nerve roots that come out of the spine and meet in the gluteal region, descending to the foot.
Sciatica is not a disease, but a symptom of different conditions, n most of the time sciatica is related to herniated disc. The disease manifests when the contents of the intervertebral discs (which act as spinal cushions) leak out of their normal place. This usually happens because of an injury, aging degeneration, or genetic failure.
Excess weight, lack of physical exercise and incorrect posture impair spinal alignment and can compress the sciatic nerve. This compression leads to an inflammation that causes pain, in this case, the discomfort is very characteristic: it starts in the buttocks, goes down behind the thigh and can go to the foot.
Discomfort may start with a slight tingling, but some people report pain that comes on suddenly as a needle prick or shock, which is often disabling.
When the doctor discovers that the herniated disc is the cause of the pain, the treatment to relieve the pain may include the use of medication and physiotherapy, in addition to relative rest , this means that the person can even do some activities, but he should spare himself. those very intense.
Even time helps in the treatment, because when the disc is released, blood flow is lost and the body ends up absorbing the part that was released. Only in a small portion of the cases, when there is neurological damage, weakness, alteration in the control of the sphincters or pain that cannot be controlled, surgery is an option to treat a herniated disc.
How to avoid back pain
Some prevention measures can be useful to avoid the causes of low back pain, and thus, reduce the appearance of crises. Try to identify the type of pain you feel, seek medical help whenever the pain persists or when there are other symptoms associated with your pain.
Pay attention to the tips to avoid low back pain:
- Keep your weight under control;
- Practice stretching exercises regularly;
- Do 30 minutes of moderate aerobic activity (walking, cycling, water aerobics) at least three times a week;
- Strengthen your torso muscles with exercises suited to your fitness level;
- Avoid staying in the same position for a long time (sitting or standing);
- Get up and move every hour;
- Do not smoke, cigarettes are partly to blame, as they contribute to degenerating spinal discs;
- Be careful when lifting weights: you should bend your knees, use the strength of your abdomen and thighs, and keep the object close to your body;
- Never try to reach something on the ground by lowering your torso with your legs extended;
- Look for ways to manage stressful situations, as the pain can intensify;
- Pay attention to correct sleeping positions.
How to relieve low back pain
- Rest in a comfortable position and with your spine aligned;
- Use a hot compress or let hot water run on the pain site while taking a shower;
- Experience massage and chiropractic sessions;
- Stretching for the back can relieve muscle pain and tension;
- Do breathing and meditation exercises;
- Never self-medicate and seek medical help to receive the best guidance on the need and type of medication best suited for your case of low back pain.
Remember, most low back pain episodes are relatively simple to treat . Don't expect the pain to just go away, especially if it's persistent, as this can make the condition worse. Look for a doctor and live with more health and quality of life!
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Remedies for pain in the lumbar spine (low back pain)
Some of the medications that are indicated for the treatment of pain in the lower back of the spine are analgesics, anti-inflammatory drugs or muscle relaxants, for example, which can be administered in a pill, ointment, plaster or injection.
Low back pain, also known as low back pain, is characterized by causing pain with or without stiffness between the final region of the ribs and glutes. Pain can be acute, when symptoms appear suddenly but last for a few days, or chronic, when symptoms last for weeks or months.
Drug treatment that helps to cure low back pain includes:
1. Analgesics
Analgesics such as acetaminophen (Tylenol) or dipyrone (Novalgin) are medicines that can be used to relieve mild to moderate low back pain. The doctor may prescribe these painkillers alone or in combination with other medications, such as muscle relaxants or opioids, for example.
2. Non-steroidal anti-inflammatory drugs
As an alternative to pain relievers, your doctor may recommend nonsteroidal anti-inflammatory drugs such as ibuprofen (Alivium, Advil), diclofenac (Cataflam, Voltaren) or naproxen (Flanax), which can help relieve acute back pain.
3. Muscle relaxants
Muscle relaxants such as cyclobenzaprine (Miosan, Miorex) can be combined with an analgesic to increase the effectiveness of the treatment. Carisoprodol is a muscle relaxant that is already marketed in association with paracetamol and/or diclofenac, such as Tandriflan, Torsilax or Mioflex, for example, being sufficient for pain relief.
4. Opioids
Opioids such as tramadol (Tramal) or codeine (Codein), for example, should only be used in acute situations, for a short period of time, only if prescribed by the doctor. There are also some brands that market these active substances associated with paracetamol, such as Codex, with codeine, or Paratram, with tramadol.
Opioids are not indicated for the treatment of chronic low back pain.
5. Antidepressants
In some cases, the doctor may prescribe certain types of antidepressants, in low doses, such as amitriptyline, for example, which help to relieve certain types of chronic low back pain.
6. Plasters and ointments
Plasters and ointments with analgesic and anti-inflammatory action, such as Salonpas, Calminex, Cataflam or Voltaren gel, can also help relieve pain, however, they do not have the same efficacy as systemic action drugs, therefore, they are a good option in cases of mild pain or as a complement to systemic action treatment.
7. Injections
When the back pain is very severe and there are signs of sciatic nerve compression such as pain and burning, inability to sit or walk, when the spine appears to be locked, the doctor may prescribe anti-inflammatory drugs and muscle relaxants in the form of injections. .
Also, in some cases, such as when treatment is not effective enough to reduce pain or when pain radiates down your leg, your doctor may recommend giving a cortisone injection, which will help reduce inflammation.
Other Ways to Cure Low Back Pain
Some alternative methods or methods that can be associated with pharmacological treatment for the treatment of low back pain are:
- Physiotherapy , which must be individualized for each person, requiring a personal assessment, so that changes can be found that can be corrected. See how physiotherapy for low back pain is done ;
- Warm compresses on the painful area or electrotherapy sessions, which warm the area and can be helpful in de-inflaming the area and eliminating the pain;
- Postural correction exercises, which can be introduced after pain relief, to prevent symptom flare-ups and strengthen the spinal musculature. Clinical Pilates and RPG are very indicated, as they bring relief from symptoms in a few weeks, although the complete treatment can take about 6 months to 1 year;
- Spinal stretches, which help relieve pain and increase range of motion. Learn some stretching exercises to relieve back pain .
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LOW BACK PAIN: WHAT TO DO, WHAT TREATMENTS?
Contrary to what many people think, not all back pain is low back pain. Although low back pain is one of the most frequent back problems, one of the biggest complaints in offices and also one of the main causes of absence from work, there are treatments and ways to alleviate its symptoms. The low back pain or low back pain usually affects 90% of the population (about 3 every 4 people) around the world and requires more attention because its symptoms if not treated properly can cause permanent damage and impair a person 's quality of life . As the most common of back pain, low back pain tends to affect not only older people, but also younger people due to the number of hours we spend sitting during long working hours or in an incorrect posture. However, according to the Systematic Review carried out by JAMA – Journal of the American Academy of Medicine , investing in prevention by adopting a healthy routine with regular physical exercise, healthy eating and good posture is still the best way to avoid the problem. Even so, there is no guarantee that we will not have at least one episode of low back pain at some point in life. In that case, the following article will explain what low back pain is and how to take some simple steps and use of various treatments that can help alleviate the symptoms caused by this problem.
Low back pain or low back pain: what is it?
Low back pain or low back pain is a set of painful manifestations that affect the lower region of the spine (lumbar spine), close to the pelvis. In other words, low back pain is not a disease per se, but a symptom of different clinical problems. Thus, low back pain may be triggered by numerous factors, including those located in other parts of the body (referred pain). This pain can be of two types: acute or chronic.
Acute low back pain : the pain is usually sharp and intense, sudden (usually after physical exertion), disappearing shortly thereafter. Or it can last 4-6 weeks, and be caused by a bad back or muscle spasms that produce stiffness in the muscles near the sacrum (between the last rib and the buttocks). The pain is usually worse with any movement with the body, but it does not require treatment;
Chronic low back pain : despite being less intense, it is more persistent and can last for more than 3 months to a lifetime. Although more common over the age of 50, it can occur at all ages. It is multifactorial and usually indicates a much more serious problem in the spine. Usually, there are complaints of locking the spine, limited anterior flexion of the spine, pain and limitations in the first movements in the morning. Therefore, it requires medical treatment.
According to data released by the National Institute of Neurological Disorders and Stroke of the United States , approximately 20% of people affected by low back pain will develop chronic pain, which after the common cold, is the most common health problem in the world population.
Low back pain: Main Symptoms
Depending on the type of low back pain, acute or chronic, its symptoms may vary. Thus, symptoms of low back pain will vary depending on the patient's lifestyle and other medical problems that may be causing these symptoms. But, the most common are as follows:
- Burning sensation or “shock” in the lower back;
- Inability to stand or move freely (spine “locked”);
- Irradiation of pain to the legs (sciatica);
- Intense, sharp pain, disabling or persistent.
If the low back pain lasts longer than 12 weeks, it can usually be characterized as chronic low back pain and is much more difficult to treat. Generally, chronic low back pain requires more specific clinical treatments in specialized pain centers, with a multidisciplinary team consisting of a neurosurgeon, rheumatologist, physiatrist, orthopedist, etc. However, regardless of the degree and duration of the pain, it is recommended to seek a specialist in the first signs of symptoms, so that he can assess the severity of the problem and start treatment to alleviate these symptoms immediately.
Low back pain: Main causes
There are a number of factors that can trigger lower back pain. However, it is rare to associate low back pain with serious spinal conditions. In other words, the most common cause among 9 out of 10 people who suffer from the problem is aging from the natural degeneration of the joints, discs and bones of the spine with age. For this reason, chronic low back pain is much more common in older people whose spinal structures have already gone through decades of use. In addition, many cases of low back pain are mechanical-degenerative in nature, that is, caused by a functional change in some part of the spine, or shortening of muscles – especially the lower back, hamstrings and leg muscles. Although uncommon, there are also cases in which low back pain is caused by other more serious problems, such as inflammation/infections; herniated discs, arthrosis or slipping of the vertebra; obesity; tumors; cauda equina syndrome; aneurysms; fibromyalgia and kidney stones. Other risk factors for the development of low back pain include: smoking, sedentary lifestyle, lack of adequate rest, sports injuries, pregnancy, genetic factors and even emotional issues. We will describe some of these factors below:
Bad posture as the main villain
Poor posture is one of the main risk factors for triggering and even worsening the problem. Incorrect posture habits when lying down, sitting or performing any daily activity can lead to spinal problems. This explains the increase in the portion of the young population these days with low back pain, who usually spend hours sitting in front of the computer. Repetitive situations, such as spending hours in the same position, can lead to chronic pain well before the age of 40 years. Not to mention that the tension, stress of modern life, muscle rigidity, combined with an imbalance and weakening of the muscles in the spine region due to lack of physical exercise, can cause acute pain in the lower back. Thus, poor posture while performing tasks and incorrect positions, whether in the work environment, at home, or during physical exercise, greatly contribute to the aggravation of the problem. Among the incorrect movements and positions, we can mention:
- carrying excess or wrong weight;
- lower your torso to pick up an object with your legs stretched out;
- rotate your body keeping your feet flat on the floor, instead of rotating your entire body;
- perform sudden flexion and twisting movements of the trunk;
- pick up something on a high shelf by leaning your body backwards;
- incorrect execution of exercises overloading the spine, among others.
Deformities and Degeneration
Unlike muscle pain, degeneration of the intervertebral discs (impact cushioning structures between the bones of the spine) located between the spinal vertebrae can cause chronic lower back pain and even limited movement in the lower back. This degeneration is caused by the loss of disc integrity over the years. The intervertebral discs are responsible for maintaining posture and allowing for flexion, stretching, and torsion of the lumbar spine region. As we get older, they deteriorate and lose their ability to dampen pressure and wear. Consequently, the discs dehydrate, lose height and fail to absorb the impacts of everyday life, causing greater rigidity in movement and, with it, pain. In cases of more serious alterations, the joints can grow (hypertrophy) and compress nerves, which can cause pain, especially when standing. Some structural deformities in the region such as scoliosis (curvature of the spine) and lordosis (excessive curvature of the spine in the lower back) can also cause pain in the lower back.
Age
Although unavoidable, this is another factor that, over time, makes bones, discs, ligaments and joints begin to suffer from wear and tear, thus making us more prone to low back pain. Most people in their 30s already start to show degenerative changes in the spine and, as we saw above, they can feel pain when these wear and tear become inflamed. Normally, the cartilage of the joints wears out, causing greater friction between them, and with this inflammation can occur.
muscle tension or strain
Muscle strain or strain due to overuse, poor posture, and excessive lifting can cause lower back pain. A strain of a muscle or ligament is the most common cause of acute low back pain. Normally, muscle tension or strain is caused by poor posture or sudden movement, during a workout in the gym, squatting incorrectly to pick up an object, or abruptly turning the trunk, which cause minor injuries to the back muscles and trigger an inflammatory process. In addition, muscle spasms can also occur which, although painful, usually disappear within a few days or weeks. If the low back pain is not disabling, the best thing to do is to avoid straining the area for a few days so that the pain goes away on its own. If pain persists for three or four days, see a doctor.
Traumas
Traumas, mainly from contact sports, falls and accidents (domestic or car) can injure muscles, ligaments and tendons, causing low back pain. More intense shocks can also compress the spine, causing it to rupture or herniate the intervertebral discs. All these factors contribute to the onset of low back pain.
Disc herniation
Herniated disc is another very common cause of low back pain. This happens when the disc wall cannot hold its internal contents and breaks, causing it to dislocate out of the disc space and compress one or more nerves, radiating pain to the legs and groin. In this case, the herniated disc entails an even bigger problem, sciatica or sciatica, a lower back pain above the buttocks, near the pelvis or kidneys.
osteophytosis
Osteophytosis, popularly called parrot beak, is a type of arthrosis that wears down joints in the spine and leads to the formation of rigid, elongated bone structures, similar to a bird's beak. Normally, parrot beaks cause instability in the spine and a lot of pain when pressing on the nerves.
radiculopathy
Radiculopathy is inflammation, compression, or damage to a nerve root. This occurs when a vertebral disc breaks or protrudes sideways pressing on the nerve and causing pain, tingling, and even numbness at the site or other part of the body attached to the nerve. It can also occur in cases of spinal stenosis (narrowing of the spinal canal that can cause pain and a feeling of numbness when walking).
Sciatica
Sciatica pain occurs during compression of the sciatic nerve, a long, thick nerve in the human body that travels from the buttocks to the back of the leg. When compressed, the pain radiates to the lower back, legs or even the feet. More severe cases of sciatica, when the nerve is pressed between the disc and the adjacent bone, can lead to numbness of the site and cause pain followed by muscle weakness.
Low back pain: Diagnosis
To determine the low back pain and the most appropriate treatment for your condition, your spine specialist may take an anamnesis during your medical appointment and combine it with a physical examination. In some situations, it is necessary to perform imaging tests (such as radiography, MRI or tomography), blood or biopsy to more efficiently verify the possible causes of low back pain. In case of low back pain, seek a specialist if:
- having back pain for more than a week;
- having unbearable pain in the kidney region and inability to move without pain (can be kidney stones);
- has a family history of lung, breast, or prostate cancer, with low back pain for no apparent reason;
- note that low back pain only gets worse;
- feel pain, numbness and tingling that radiate to the legs;
- experience sudden pain or weakness in legs and feet;
- losing bladder and bowel control associated with low back pain;
- realize that low back pain makes it difficult to walk and perform daily tasks;
- are taking long-term treatment with corticosteroids or thyroid hormone and notice the sudden onset of low back pain (danger of osteoporosis in middle-aged people).
Low back pain: Treatments
Usually, treatment for low back pain is conservative. With the exception of rarer and more severe cases, such as the cauda equina syndrome or herniated disc, among others. That's because most cases regress only with rest and medications that control low back pain and alleviate symptoms. Thus, treatment for low back pain that is not related to more serious complications will consist of:
partial rest
Although total rest was once the main treatment for back pain, staying in bed is contraindicated, as it ends up causing even more pain. It's best to keep moving so your muscles don't atrophy. The tip is to be more careful with movements that can aggravate the pain, as it is a less active period. According to clinical studies, staying in bed for a prolonged period can cause loss of muscle mass, further aggravating the condition, while maintaining daily activities even in the presence of low back pain continues to provide flexibility in the spine. In addition, there is already evidence that bed rest can lead to blood clots, depression and aggravation of pain. Therefore, the guideline is not to stay in bed for more than two days, and no more than a few hours. Whenever possible, place a pillow under your knees to lessen pressure on your lower back and alternate sitting and standing positions.
Hot and cold compresses
Heat or cold packs are often a good non-drug treatment option for low back pain. A cold or ice compress will numb the nerves in the affected area, causing the blood vessels to contract and reducing swelling, and may even numb the painful area. They are more effective if used within the first 24-48 hours after the injury, for several daily applications of 20 minutes each. Immediately after and for the first two days after an injury, it is better to use cold compresses or a cloth wrapped around some ice cubes, not heat. This can relieve pain and even reduce swelling. Heat compresses, on the other hand, can have the opposite effect in this initial phase of pain, as high temperatures increase blood flow to the affected area, thus increasing discomfort. Therefore, when there is no apparent trauma, a hot compress can be used, as the heat relaxes the muscle and brings relief to chronic low back pain, helping in the healing process. If you notice that the hot compress is increasing the pain, stop the treatment for two days before applying heat or cold to the area again.
Massage
Massage sessions, after the acute pain phase, help to relax the muscles and release endorphins that relieve pain. If you do not have access to a specialist, a partner or family member can tighten the muscles in the area or use a tennis ball under the body to tighten the muscles that are tense.
stretches
Some simple stretching exercises can help to relax the muscles and keep the muscles from getting too tight or atrophied, causing more lower back pain.
Physiotherapy
A physical therapist can do some light exercises that can strengthen the muscles in the abdominal region in order to increase mobility and flexibility. This alone is able to improve chronic low back pain throughout the treatment process. However, do not try to do it alone, as some movements can make your lower back pain worse or further inflame the area. Look for an expert before starting activities.
Physical activity
If physical activity does not cause pain, it is not necessary to suspend it, just decrease the intensity. Physical activity helps to strengthen muscles and make them more flexible, favoring wound healing. But if the pain is intense, especially during or after exercise, it is better to suspend them until the pain subsides. Talk to an expert to adapt the exercises.
Hiking is an excellent way to get back to physical activity. Start with short distances and on flat terrain, alternating a few meters walk with a few minutes sitting.
Medicines
For lower back pain relief, some medications can help. For example, paracetamol, aspirin, ibuprofen, diclofenac, naproxen. These drugs also reduce inflammation and control pain. But, remember not to self-medicate. Only a doctor can prescribe the best medicine to treat your condition.
food
Maintaining a healthy, balanced diet rich in anti-inflammatory foods is critical not only to maintain health, but to help minimize inflammation and discomfort caused by low back pain.
Low back pain: Prevention
As low back pain is not a disease, but a symptom of different clinical conditions, its prevention is still the best treatment. Regardless of your age group and your condition, there are steps you can take to prevent or reduce the incidence of low back pain episodes. Are they:
- Take care of your weight and avoid obesity;
- Be careful with posture, both during the day when performing any activity, and when sleeping;
- Avoid standing, sitting or bending over for long periods of time;
- Practice exercises that strengthen the abdominal muscles and stretch frequently, especially before physical activities;
- Bend your knees, not your spine when bending down;
- Avoid high-heeled or unstable shoes, prefer low-soled and soft shoes;
- If you work in a sitting position, take short breaks every 50 minutes to walk and stretch your spine;
- Do not sleep on an excessively soft or hard mattress;
- Maintain an adequate intake of calcium;
- Sit on your buttocks, not your lower back;
- Drink lots of water, always hydrate yourself;
- Avoid smoking.
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Low back pain: 5 main causes and what to do
Pain at the end of the spine, also called low back pain, is usually not severe and may be the result of poor posture or repetitive strain, for example, and is easily resolved with rest and gentle massage on the pain site.
However, when the pain becomes intense and constant, or other symptoms appear such as pain in the leg or buttocks, numbness or tingling in the back, shortness of breath or sensation to perform movements, it is important to go to the doctor for evaluation symptoms, the diagnosis is made, and thus treatment can be started.
Treatment for pain at the end of the spine can be done with the use of muscle relaxants or anti-inflammatory drugs, depending on the type of pain and medical advice, in addition to physiotherapy sessions to strengthen the muscles and relieve symptoms.
The main causes of lower back pain are:
1. Bad posture
Poor posture is one of the main causes of pain at the end of the spine, because incorrect posture when sitting, for example, can cause too much pressure on the coccyx, resulting in lower back pain.
What to do: If the pain at the end of the spine is the result of poor posture, you can get up throughout the day to stretch and give a light massage to the pain site. Also, it is important to correct your posture to avoid further pain or other problems arising. Check out 5 tips for achieving correct posture.
2. Repetitive effort
The practice of repetitive activities that involve the lower back, such as riding a bicycle or bending down many times during the day, can cause inflammation of the muscles and ligaments in the region, resulting in pain at the end of the spine. In addition, performing exercises with loads on the back can also favor inflammation of the muscles in the lower back, resulting in pain.
What to do: In the case of pain at the end of the spine due to repetitive strain, it is recommended to rest and, if necessary, take anti-inflammatory drugs, such as Diclofenac, for example, to relieve symptoms. However, if the pain does not go away even with the use of anti-inflammatory drugs, it is important to go to the orthopedist to investigate the cause of the pain.
3. Sciatic nerve inflammation
The sciatic nerve starts at the end of the spine and, when inflamed or compressed, can cause severe pain in the lower back, as well as pain in the buttocks and legs. Inflammation of the sciatic nerve can cause, in addition to pain, difficulty in keeping the spine straight and in bending, and pain when walking. Learn about the sciatic nerve.
What to do: When you notice the first symptoms of inflammation in the sciatic nerve, it is important to consult an orthopedist so that the diagnosis can be made and the treatment can be started, which can be done with the use of anti-inflammatory drugs to alleviate the symptoms. of physiotherapy sessions to reduce pain, inflammation and strengthen the lower back and thus improve the quality of life.
4. Disc herniation
A herniated disc occurs when the intervertebral disc slips out of place, causing compression of the nerves in the area and resulting in pain in the lower back. In addition to pain at the end of the spine, there may be difficulty walking and bending down, leg weakness, and even changes in bladder function due to compression of local nerves. Find out what are the symptoms of a herniated disc.
What to do: When disc herniation is suspected, it is important to go to the orthopedist so that the diagnosis can be made through the assessment of symptoms and imaging tests such as X-rays. In addition, it is important to carry out physiotherapy sessions for improve the person's quality of life. See how the physiotherapy treatment for a herniated disc is done.
5. Kidney calculus
The main symptom of kidney stones is acute pain in the lower back, more precisely in the lateral region, which arises due to the presence of stones in the kidneys that cause inflammation and obstruction of the flow of urine in the urinary tract. See what are the signs and symptoms of kidney stones.
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LEARN HOW TO ALLEVIATE CHRONIC LOW BACK PAIN IN TIMES OF PANDEMIC
In recent months, people have been forced to accept a much more sedentary behavior than they were used to. Due to numerous factors, many have faced cases of pain that did not exist before. Pain in the lower back, for example, has been the most common. There, many ask themselves: how to relieve chronic low back pain? What can I do about it?
So, keep reading to understand more about what it is and what are the causes of this condition. Also, learn how to instruct your patients so they can alleviate these pains at home! Come on?
The effects of quarantine on the body
At this time when we are locked in our homes, going out only for what is really essential, we naturally end up more still. In this sense, it is clear that those people who did not exercise regularly continue not doing it and have reduced this rate even further.
Meanwhile, those who were engaged in some regular exercise practice were likely to drop out or had to drastically reduce their performance. At the same time, a part of these individuals had to adopt a work style that was not part of reality itself: the home office .
For example, people are no longer going out to work on a regular basis. They are also not going to the gym and, in general, they are no longer leaving the house – except for trips to the supermarket.
Furthermore, due to the home office many people are using the computer for more hours a day and more often for work. This makes them adopt the sitting posture for more than they were used to.
All of this, together with the increase in a more sedentary style and the more frequent use of computers, cell phones and television, has made people more susceptible to exacerbating pain in the spine. But what exactly causes lower back pain? Keep reading to find out!
What is and what are the causes of low back pain?
Womersley and May (2006) observed that individuals who had back pain tended to remain in a sitting position for long and uninterrupted periods. In addition, they also had a more flexed and relaxed posture compared to people who did not have pain. (Womersley and May 2006).
This suggests that individual sitting habits may be directly related to low back pain, even if the causal links are unclear. In this sense, the situation seems to get worse when we talk about patients who have chronic low back pain.
Chronic low back pain is defined as nonspecific low back pain lasting longer than 12 weeks (Ringheim, Indahl, and Roeleveld 2019 APUD; Koes, van Tulder, and Thomas 2006).
In addition, it is characterized by discomfort located generally below the costal margin and above the inferior gluteal fold, which may or may not present with pain radiating to the leg (Airaksinen et al. 2006).
According to the World Health Organization (WHO) , lumbar pain is one of the most frequent musculoskeletal problems worldwide. This is why it is very important to know what can be done to alleviate chronic low back pain (Woolf and Pfleger 2003).
Lumbar multifidus, for example, are bilateral muscles and are powerful spinal stabilizers. Atrophy of this musculature may be present in most patients with low back pain, especially in those with chronic pain (Crossman et al. 2004).
Through a study, Ringheim et al (2019) tested 18 patients with chronic pain while maintaining the sitting posture, noting that there was greater posture compensation and greater perceived exertion of these individuals when compared to those without low back pain (Ringheim, Indahl, and Roeleveld 2019).
Interventions to alleviate chronic low back pain in times of pandemic
As movement professionals, even though we are currently unable to perform interventions in person, we can act as the health professionals we are and guide and educate our patients.
In this sense, one of the high quality recommendations advocated by all guidelines to alleviate chronic low back pain refers to patient education, including advice and information that promote self-management (Wong et al. 2017 APUD; Cutforth, Peter, and Taenzer 2011 ).
At this moment, our knowledge about biomechanics and, mainly, our knowledge about our patients, allows us to create actions that allow us to guide them about postures during the home office and during leisure hours. Brief educational interventions aimed at short-term improvement are highly recommended by the guidelines (Wong et al. 2017 APUD; Airaksinen et al. 2006).
In addition, it is worth paying attention to our patients who already had cases of chronic low back pain. If we are unable to assist them, we may be able to accompany them remotely to guide them in the postures adopted to alleviate chronic low back pain.
Still, we can talk about the importance of changing work position more often and the importance of keeping active – even less often – within their homes.
Exercises to relieve chronic low back pain
Even if they are far away, it is still the role of the Physiotherapy professional to look after the patient's health. In this sense, below are some examples of exercises that can be passed on to your patients to alleviate chronic low back pain.
All of them are easy to perform and will help you to maintain as much mobilization of the lumbo-pelvic segment as possible . Just look:
Exercise 1: In the four-handle position, ask the patient to lean on one leg and raise the contralateral arm. Repeat the exercise with the other leg and the other arm. This exercise should be done slowly and keeping your breathing steady. Perform five reps on each side.
Exercise 2: In the supine position, lift your hips as far as possible without feeling pain. Repeat five times slowly and keeping your breathing soft and deep.
Exercise 3: In the four-handstand position, mobilize the spine by gently and slowly raising and lowering the segment. Keep your breathing steady and fluid. Perform five reps.
Also, it is important to emphasize with your patient that he should perform these exercises gently, slowly and keeping his breathing steady. Remember that he should not feel pain or discomfort during or after the exercises. If this happens, the orientation is that the exercise is stopped.
Educational follow-up
The educational monitoring of this patient is done through our knowledge of the posture most adopted by him during the hours he remains working or when he is using his cell phone.
Teaching them about the care of the lumbar spine, it is important to guide them in relation to the sitting posture in front of the computer . In this regard, he should be instructed to:
- keep your computer's height compatible and in line with your eyes;
- be with the spine leaning on the chair;
- pay attention to keeping your shoulders relaxed;
- keep your arms resting on the table while typing or operating the mouse ;
- keep your feet flat on the floor (avoiding staying with your knees bent for long periods);
Sometimes, it is difficult for the patient to follow these instructions due to logistical situations. Despite this, keep your patient aware that if he cannot follow all the guidelines, to relieve chronic low back pain he should at least:
- avoid remaining in the same position for too long (whatever the posture);
- getting up and moving around constantly during break periods;
- drinking plenty of water and going to the bathroom frequently during work hours;
Conclusion
With some guidance and with our remote monitoring, it is possible to minimize the injuries related to this period of greater sedentary lifestyle and greater use of technological artifacts. So, keep an eye out for your patients by providing guidance on how to alleviate chronic low back pain.
Despite this, it is clear that this type of approach will never replace intervention and close contact with your patient. However, given the current situation, we must adapt – always remembering and encouraging our students to return to clinics and studios as soon as the situation is under control.
But remember to only take this step when the situation is really calm, never to harm your patients.
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HOW TO RELIEVE LOW BACK PAIN?
Low back pain is a very common cause of pain in people of different age groups. But did you know that movement and exercise are excellent for lower back pain relief ?
That's right! Contrary to what we have heard, rest can be harmful for this type of pain, since in a resting position there is no stimulation of the muscles in the lower back.
Therefore, pain in this part of the back can be a back problem and cause unimaginable damage. In fact, this type of inconvenience can be harmful to companies, since, when your employee feels pain, he/she will ask for a leave of absence from work. Thus, the company will also bear the consequences of this low back pain.
Low back pain tends to affect not only older people, but younger people as well. This is because of the number of hours we spend sitting during long working hours or in an incorrect posture, seeking relief from low back pain.
What are the causes of low back pain?
Low back pain usually affects 90% of the population worldwide. Therefore, it is a pathology that requires attention. Its symptoms, if not treated correctly, can cause permanent damage and greatly impair the individual's quality of life.
The vast majority of cases of low back pain can be treated with movement alone. So the good news is that the solution to your problem is simple: if you are sedentary , this is probably the cause of your pain.
Some studies even claim that exercise provides more relief from low back pain than medicine. This is because exercise actually addresses the cause of the problem, not just the symptoms.
Low back pain is a set of painful manifestations that affect the lower region of the spine, close to the pelvis. This type of pain is not a disease, but a consequence of different clinical problems.
Thus, this pain can be triggered by numerous factors, including those arising from problems in other parts of the body. In addition, low back pain can be characterized by acute or chronic pain , responsible for the person's discomfort and irritability.
So, before introducing you to the exercises and stretches that will help you to relieve low back pain, let's show you the 4 main causes of tension in the region. Come on?
1. Joint injuries
Injuries to the body's joints usually arise over time, especially in people who do not lead a healthy lifestyle or who fail to take important care in carrying out their activities.
The damage is often aggravated to the point of progressing to osteoarthrosis, that is, the wear of the articular cartilage. So the more your joint wears out, the more pain it generates, causing you to tense your muscles and consequently causing back strain and pain, especially in the lower back.
2. Herniated Disc
People with herniated discs often experience pain when they are in the same position for a long time or always when they stand up. This type of pain is caused by compression of the nerves or spinal cord.
The pain is sometimes so severe that the patient tries not to move. Therefore, this inactivity means that the individual does not have blood flowing in the body and makes his muscles even more tense, causing back pain.
3. Muscle Contracture
Muscle Contracture is characterized by injury or overload of the muscles that support the spine or closed limbs. The reasons for this problem are many. Some of them are: fatigue, tension, stress, excessive physical activity, poor posture, repeated exercise in the area, and stroke.
It is recommended for this type of pain to maintain a comfortable posture and calmly turn your head sideways to reduce pressure on the top. Another suggestion is to practice muscle stretching exercises to make the patient feel more relaxed.
4. Sciatica
Often related to a herniated disc, sciatica is pain in the back of the leg. This discomfort is caused by the contraction of the sciatic nerve, which is located at the end of the spine, close to the hip.
Tingling and pain are the main symptoms of this condition. When sciatica occurs, many patients cannot walk or sit, which worsens back strain.
Accessing the website of "Dor Lombar, No!" you will find tips and recommendations for lower back pain relief.
How to prevent and achieve low back pain relief?
It is very important to perform physical exercises to relieve low back pain. Some studies highlight that rest, considered by many to be the most assertive resource to combat this pain, is contraindicated, as it does not lubricate your joint and passes less blood to your muscle. So remember: exercise is the key to treating and relieving your pain.
Physical activity provides relief from low back pain as it stimulates greater movement and blood circulation in the area of pain, in addition to delivering nutrients to your cells.
However, the most important thing about exercise is that it treats the cause of the problem , that is, it solves the pain at its root.
So, for the prevention of this problem: stretching and exercises for lower back pain are excellent allies. Walking and running are great alternatives!
How is low back pain related to sedentary lifestyle and lack of exercise?
Changing sedentary habits that do not include physical activity in your routine will be decisive actions to eliminate your low back pain. Therefore, a person who is not in the habit of exercising is more likely to develop this type of pain.
Rest and sedentary lifestyle have potential deleterious effects on the musculoskeletal system , leading to loss of muscle mass, decreased muscle activity and reduced joint mobility.
Therefore, low back pain is related to lack of physical activity since, without moving the body, there is a decrease in muscle activity in the lower back; then, combined with poor posture during work and study activities, pain in the lumbar region arises.
How do stretching help relieve lower back pain?
To help relieve lower back pain, there are many types of movements and exercises you can do at home .
In the stretch, you should lie on your back, then, with your knees bent toward the ceiling, bring your right knee to your chest for 20 seconds.
In addition, there is another type of movement called sitting on the ankles stretching . This type of exercise is performed when you sit on your knees on your ankle. Next, you should bring your chin close to the floor and stretch your arms forward for 30 seconds. Then come back. This is an effective movement as it is a resting position that provides immediate lower back pain relief.
So, with these stretches, you can feel relief from lower back pain in the first few days. However, remember that it is always advisable that you look for a physiotherapy professional to advise you on the appropriate movements for you.
Exercises indicated for low back pain relief
One of the main problems for those who suffer from low back pain is the tension that is generated in the region. At this point you may be asking yourself: how to get relief from low back pain?
The purpose of this text is to show you 6 ways to relieve the tension of low back pain with exercises you can practice at home.
However, if your tension is daily, then we recommend that you do these movements twice a day – in the morning and in the evening. After about seven days, you'll find that you've gotten relief from your lower back pain and that the tension in your back is lessening.
1. Correcting Breathing
Purpose: This technique is for your body to relax and relieve tension in your lumbar vertebrae.
Execution: Place one hand on the chest and one hand on the belly. Breathe in and try to move only your hand from your belly without taking your breath there to your torso.
We can associate this technique with pelvic mobility – inhale and fill your belly with air, exhale and glue your back to the floor.
Reps: 1 to 2 minutes.
2. Posterior Thigh Stretch (Hams)
Aim: To stretch the muscles in the back of your thigh and provide relief from lower back pain.
Execution: hold it in a tourniquet shape around the ankles (whoever is unable to do so can hold it higher), that is, hold your hand firmly, and inhale to prepare the movement. Then exhale, straightening your knee without releasing your hand from your leg.
Remember that each person has his or her limit, however it is important that you move up to yours.
Then exhale and straighten your leg until you feel a stretch and return by bending.
Reps: 12 times on each side.
3. Bipedal Bridge
Goal: Strengthen the muscles in the back of your thigh and glutes...
Execution: with knees bent and feet flat on the floor, make hip lift force by contracting the gluteal and posterior thigh muscles. In this first moment, we are going to raise the column as if it were a block. So imagine that you have a board glued to your back and your spine cannot articulate.
As soon as the pain condition relieves or improves, we begin to go up and down, articulating the spine well, vertebra by vertebra. Inhale moving down, exhale moving up your hips and contracting your buttocks.
Reps: 10 times.
4. Trunk Side Chain Elongation
Purpose: to stretch the muscles of your lumbar spine and back, in addition to promoting relaxation and relief from low back pain.
Execution: Sit on your heels and bring your arms forward. Walk with both hands to one side until you feel your entire torso stretch sideways. The ribs on one side will close, and the ribs on the other side will open.
Hold each side for 30 to 60 seconds until you feel the tension in your back ease.
Reps: 10 times on each side.
5. Mobilization in Column Rotation
Objective: To stretch the rotator muscles of the trunk and, at the same time, strengthen this region.
Execution: stand on four supports, one hand will come out and pass under the other arm, rotating the torso and looking in the direction in which the hand goes.
Here, do a little spine flexion to make the movement more fluid, and then return.
Inhale still and exhale doing the rotation, returning.
Reps: 8 times on each side.
6. Column Extension Mobilization
Goal: Stretch the muscles in the front of the torso and strengthen the muscles in the back.
Execution: position yourself on your stomach with your hands, approximately, beside the ears and rise in a controlled way, making the extension of the spine.
It is important that here, the navel is not glued to the floor support so that the abdomen is activated. Thus, activating the abdomen, the navel rises and the ribs close, remaining in position.
Reps: Stay 30 to 60 seconds or do 10 reps.
Conclusion
Low back pain occurs when the muscles, which provide structural support and flexibility to the spine, weaken and create tension in the nerves of other structures in the lower back. Therefore, performing low back pain relief techniques is often important for prevention.
Therefore, to alleviate this discomfort, low back pain relief techniques can help a lot by decreasing pain in the lower back. Scientific studies prove that physical therapy exercises help to solve this pathology.
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